Yoga for Back Pain Relief

The back is a well-designed body part that is made up of bones, muscles, nerves, and soft body tissues. It is a very important part of the human body because the bones of the back acts as a supporting frame for the back and the whole body. The back muscles work with abdominal muscles to keep the body upright and mobile. However, because of the stress of everyday life, many individuals tend to overwork or overuse  their back muscles, which then leads to back pain. This condition may hamper performance and affect everyday. Common symptoms of back pain may include spasms, stiffness, pain, numbness, and sometimes pain in the leg area and depends on the cause of pain and its severity. Back pain is one the most frequent health complaints that are received by doctors in the United States. However, individuals experiencing back pain should not despair because of the availability of many methods and medication that may give back pain relief.  One of the most popular alternative back pain treatments is the ancient Indian meditative exercise called yoga.

Not long ago, the primary treatment for chronic back pain was sufficient rest and the use of painkillers. Nowadays, doctors are encouraging their patients to manage pain and illness by engaging in activities like yoga. Many medical researches suggest that yoga is one of the most effective treatments for body pain. Yoga has gone from a spiritual discipline practiced by many in the Far East into a mainstream exercise routine that is taught in many fitness gyms around the world. Other than back pain relief, many medical researches also show that yoga helps strengthen one's bones and muscles, reduce stress, and promote moments of relaxation. Yoga works by building strength, improving flexibility, and reducing joint and muscle pain.

Other proven benefits of yoga include:

Increases muscle strength, endurance, and stamina;
Develops muscles in the abdomen, legs, and arms;
Release of physical tension;
Helps maintain good and proper posture;
Serves as a good warm up for athletes; and
Improves an individual's overall performance

However, not all forms of yoga can be used for back pain relief. When the back is injured or hurting, slow-paced and gentle stretches and poses should be practiced. Some yoga posses and stretches may aggravate back pain and lead to serious injuries. A type of yoga called Viniyoga is adapted from yoga that gives emphasis on precise deep breathing and slow stretches. Another type of yoga called Iyengar yoga, focuses on accurate bodily alignment. Students of this practice use different props like straps, blocks, blankets, and many more. This type of yoga works best with individuals who have little mobility and need some support.  

Individuals who want to engage in physical activities like yoga should consult doctors and other health professionals before taking yoga classes. Certain injuries to the wrist, back, and ankles may prevent some individuals from practicing yoga postures and positions. Furthermore, yoga should be practiced with care and precaution. Some people have reported injuries that were acquired by executing yoga postures without focus, or by attempting difficult positions without working on them gradually or by not having proper supervision. Oftentimes, beginners complain of muscle soreness and fatigue after engaging in yoga. These effects may disappear with continuous practice. Yoga is a great way to strengthen the body and improve overall health.


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You Want To Gain Weight?


It may be hard for you to believe in this morbidly obese country that we live in but there do exist people who have trouble gaining weight and need help to do it. This is true in famine ravaged countries in say Africa for obvious reasons but it is less intuitive in this country where there is no shortage of calorie rich food. So who are these people who want/need to gain weight?

Well there are at least three major groups of people in America that need help to gain weight. These are athletes, persons with iatrogenic and disease-caused cachexia, people, who are unable to feed themselves correctly, and lastly people whose bodies are using calories at a higher rate than "normal" people and not counting athletes. So lets take a few minutes to at least consider these groups of people.

First and perhaps most obvious are athletes who have trouble gaining weight on a normal diet because they are burning off as much or more calories than they are taking in. Athletes, especially those at the elite level, often consume ungodly amounts of food just to supply their bodies with enough fuel to work at supernormal levels of physical activity and support fantastically high rates of metabolism.   Second are those with diseases that cause a loss of appetite such as anorexia for an obvious one or mental illness or cancer with associated cachexia that are maybe less obvious. In the case of anorexia nervosa there needs to be cognitive behavioral therapy that changes the basic structure of thought for these people that makes them think that they are fat. For mental illness a mixture of both behavior therapy and drugs that stimulate the appetite and helps the person want to consume enough calories to gain weight. For cancer patients these appetite stimulating drugs are really the solution if they work.

The group that is unable to feed themselves is the third group to discuss and these are mainly people at the extremes of age. It is obvious that babies need to be fed in order for them to gain weight but it is perhaps less obvious in the elderly who often survive on what is known as a "tea-and-toast" diet because they either do not possess the physical energy or they no longer have the mental faculty to provide themselves with a good nutrition.

The last group are those that have a high metabolic rate but aren't athletes with lots of physical activity. The best example of this are people whose bodies are fighting serious illness, most commonly infection. The immune system needs lots of energy so it is important to keep these patients well fed so that they can at least maintain if not gain weight.


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Your 3 Best Options for Increased Lung Capacity

Copyright 2006 Marc David

Imagine the frustrated person who says, "I do at least 30 minutes of cardio in every training session I do spinning classes, cross trainer and StairMaster.  But when it comes to going running I feel so unfit and can't last more than 10 mins!"

Have you ever wondered why some people seem to have a bigger lung capacity?

The question ended with "is it possible to increase my lung capacity and if so how?"

Yes, it's true...

You can change the capacity of your lungs to a certain point.  But before I go too far into the details, let's learn a little bit about the lungs in general.  Trust me, this will not be hard.

Facts About Lung Volume (capacity):

* Average human lungs hold about 5 liters of air
* Volumes can vary with height and age
* Total lung capacity depends on person's age, height, sex, weight and degree of physical activity
* Females tend to have 20-25% lower capacity than males
* Tall people tend to have more lung capacity then shorter people
* Heavy smokers have less lung capacity
* Altitude affects lung capacity

For starters...

Because you are doing cardiovascular activities already, that alone will help to increase your lung capacity thru your physical exercise.  As you progress, the workouts become more challenging, your lung capacity will increase so that your body can get more oxygen from the air.

As you will see, that is the single biggest thing you can do right now to increase your overall lung capacity!

Tip #1 for Increased Lung Capacity:

- Do challenging cardiovascular activities - Start slow and work your way to more intense cardio depending on your goal.  Cardio workouts can be progressive.

Tip #2 for Increased Lung Capacity:

- Train at higher altitudes

Frankly, this isn't something most people can do all the time but it's a well known fact that runners who are serious will train for a time period at higher altitudes before a race.  Their lung capacity will be larger at higher altitudes because there is less pressure from the atmosphere.

Once they come down to sea level, they have a larger overall lung capacity for a short period of time.

FACT:  When somebody from sea level goes to a higher elevation, they often develop altitude sickness because their lungs cannot process enough oxygen for their body's needs.

Tip #3 for Increased Lung Capacity:

- Don't smoke

These 3 tips will help you increase your lung capacity.

Your Body Wants To Fight The Flu


The body's immune system is our first line of defense against attacks from germs, bacteria, and viral agents like the flu. The immune system detects these harmful invaders and begins the process of isolating and destroying them. But the immune system only works if it has the fuel that it needs.

You see, the immune system is called a "system" because it is comprised of various organs and sub systems that work together in harmony. The major parts of the immune system include:

Thymus
Spleen
Lymph system
Bone marrow
White blood cells
Antibodies
Complement system (30 specific proteins which circulate in our blood plasma).
Hormones

Each part of the immune system depends upon proper nutrition in order to be able to function at peak efficiency. If even one component of the immune system under-performs, the entire system is at risk of failing. A failed immune system leaves the body with no protection from any type of attack. That's why HIV and AIDS are such devastating diseases.

Unfortunately, most people have diets that fail to provide even the minimum nutritional levels that our immune systems requires to do its work. And that's one of the major reasons why this flu season may be the worst one ever. Citizens of developed countries are eating diets that are high in saturated fats and sugars and low in vitamins and minerals. Many citizens of underdeveloped nations are suffering from malnutrition and even starvation. Whether the immune system is affected by too much of the wrong food, or not enough of any food is not what's important right now. What is important is that most people's immune systems are ill prepared to ward off this latest flu menace.

But you don't have to let your immune system fail you when you need it the most. You have options.

You can give your body's immune system exactly what it needs to operate a peak efficiency, and you can do it without having to eat a variety of special foods or ingesting handfuls of vitamins and minerals. All you need to do is Winterize your body by taking just one capsule per day.

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Your Diet... Is It Putting Your Health At Risk?

Are you feeling tired, stressed, or apathetic? Did you know these are all common signs of a diet lacking nutritional value? If you are dieting, ill, or eating a fast-food diet, you should you be concerned that you and your family are getting proper nutrition from your food.

- How can you know that you are getting enough nutrition?

If you find that a day goes by and the only thing you've had to eat is a bagel and coffee or maybe some fast-food you will no doubt be feeling the physical effects of a lack of nutrition. Lack of mental clarity, weakness and irritability are all signs you haven't given your body enough good food to eat.

On the other hand, if you or your children indulge in high calorie diets on a regular basis you will notice the effects of over nutrition. Weight gain and related symptoms will also zap your energy and put a strain on your body.

- Under and over nutrition. Finding balance.

Your diet is a crucial element to feeling good, strong and alert. If you've been suffering from a diet lacking in nutrition, or an over indulgence in nutrition, you'll certainly be feeling the effects on your overall health - and even worse - you may be setting yourself up for more serious disease.

You obviously need calories for energy. It is vital to obtain the necessary amount of calories every day to maintain your optimum health. Individuals who do not take in the proper amount of calories because of ill health, physical disability, dieting or problems with absorption, usually begin to loose weight, lack concentration and as time passes they begin to loose the function of organs such as the reproductive system and eventually major functions of the heart and lungs.

A diet too high in calories will also put your health at risk. More common than under nutrition in developed countries like the United States, obesity puts a strain on the organs and increases the risk for health problems such as diabetes, heart disease and even cancer.

Knowing what a typical serving size of food is can help you determine if you (or a family member) are taking in the appropriate amount of calories. It is important for parents to teach children moderate eating habits to ensure good eating for life. I cannot stress this point enough!

- How nutritious is your food?

Aside from merely watching caloric intake it is important that your diet has strong nutritional value as well. You could eat an entire box of doughnuts to meet your calorie needs without having met your daily requirements for vitamins, protein, calcium and other minerals.

Choosing a diet that lacks nutrition on a regular basis will lead to a lowered resistance to illness, general weakness, and irritability. Other diet deficiencies, such as a lack of calcium, can lead to more serious disorders like osteoporosis.

While pregnant and/or lactating women, the elderly and ill individuals may have no choice but to to supplement their diet with multi vitamins, the average healthy person should attempt to get most of the nutrition they need in a normal diet that includes fruit, vegetables, protein (meat and lentils), dairy and fibre bread and cereals).

- So what about the occasional burger?

Fast-food in the diet is not harmful if it is only an occasional treat, but may show its negative effects if consumed as a major part of the diet. Educating yourself and your family on what a healthy diet is will help you and your family feel great and enjoy good health for years to come.


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Your Health And Air Cleaners


There are many benefits to using air cleaners. Nowadays air cleaners are quite affordable and every home should have one particularly if you live in large cities where the pollution levels are quite bad.

If you or your family members are suffering from allergies, an air cleaner is a necessity in your home. The reason being an air cleaner can help to remove allergens in the air by filtering and recycling the air thereby reducing the possibility of allergy attacks.

If you are suffering from asthma or sinus problems, an air cleaner will really help you. An air cleaner will dramatically reduce the amount of dust and debris in the air. Other particles that irritate the lung are also removed thereby reducing the rate of asthma attacks. A doctor recommended this to me since he told me for asthmatic patients to reduce the chance of asthma attacks, I should get an air cleaner. Really, if you considered the small price you pay for an air cleaner versus your health, I think it is a worthwhile investment.

An air cleaner can also reduce the number of air-borne germs. It can used particularly useful for those with a weak immune system who are prone to illness and other diseases. For babies and young toddlers, it is equally useful since their immune system is not developed fully yet.

There are various types of air cleaners available on the market these days that do not cost a lot of money. Some air cleaners require you to replace the air filter periodically. The newer models of air cleaners use what's known as an ionic system. An ionic system does not need to replace the air filter but instead by regularly washing the air filter similar to your air-conditioner. In my opinion, an ionic air cleaner is a better choice since you can save a bit of money in buying replacement air filters.

Air cleaners are well worth your investment if you consider your health or your family health is more important than anything. An air cleaner can cut down the chances of a allergy attack or an asthma attack. If you are living in an urban city, chances are the air is a lot more polluted than you think. I got a shock when I saw how dirty the air filter was after a period of time. More than anything, I have cut down the number of times I visit the doctor for my asthma. So what are you waiting for? Go get yourself an air cleaner today.


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Your Personal Fitness Regime


Everybody knows that it is important to be fit. Your level of fitness is a major factor in your lifespan, and getting in shape should be a priority. There are plenty of celebrities, whether qualified or not, offering to sell you their latest fitness video or book, and more and more articles in newspapers and magazines about the cost of not having a daily workout; the impact on your health, the social effects of being unfit, and of course the fact that most fashionable clothes don’t come in plus sizes. Getting fit should be on your ‘to-do’ list all year round, and not just a New Year’s resolution that doesn’t make it past the first few days of January.

It is easy to start a fitness regime, and then run out of enthusiasm. With a busy work schedule, and an equally busy social life, it’s a common enough occurrence that people drop out of exercising on the basis that they don’t have enough time. The most obvious answer to this, and something that most fitness instructors will suggest, is just to get out of bed a bit earlier, and use that time to exercise. Of course, to some this may seem like a nightmare, and not something to inspire them; nightowls should look for something to do in the evening, perhaps a late workout session at the gym, or installing some home exercise equipment so that you can watch TV as the same time as working out.

Not everyone is suited to a traditional fitness regime of steps and ‘dancercise’. You might find it rewarding to try other methods to keep fit, such as martial arts. It is not important how you get fit: only the results matter. If you find that you enjoy fencing, for example, then that will extend your enthusiasm for your fitness regime. Doing something that you hate, or which you feel stupid doing, won’t last very long.

Keep your enthusiasm up in other ways, by working out to favourite tracks, or by keeping a log of how well you’ve done. You can work out with a friend and have a competition; or you can set yourself goals in your fitness regime, and reward yourself when you achieve them.

Fitness should be something that you work towards for all of your life, and a daily exercise routine will certainly help you achieve that goal. Even if your exercising consists of a short run everyday, and you never end up with a full six-pack, that does not matter. Fitness is not about getting the perfect body, it is about a general physical state where you feel more energetic, and you feel good about the way your body looks and works.

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Your Physical Fitness – Keeping Your Body Healthy


It is important to be fit, everyone knows that. Your physical fitness has a big impact upon how you feel about yourself, and how much effort your body has to expend in order to keep working. Lack of physical fitness has supposedly reached an epidemic proportion in America, though the truth is that Americans are obsessed with physical fitness, and TV doctors and celebrities alike make a fortune through selling fitness videos and books to the public. Unless you’re planning to buy ‘em all and use them as weights to lift up and down every day, none of these will ever do your physical fitness any good at all.

The best way to improve your physical fitness is by incorporating regular activity into your daily routine. It is not necessary to take out full membership of your local gym, or even attend one exercise class. What it does mean is choosing an activity that increases your heart rate, or improves your strength and general flexibility. Walking a few more blocks, doing some gardening or housework, climbing the stairs, are all examples of something that can fit quite easily into your routine, but which can also increase your physical fitness. Taking the elevator, driving the car to the shop at the corner of your street, and spending more time in bed are all things that will not improve your fitness level.

A healthy lifestyle cannot be a fad, or something that you will do ‘next year’. It should be on your ‘to-do’ list all year round, not just as a New Year Resolution that you never intend to keep. Once you start on an exercise regime, you will need to keep that up for the rest of your life; or your physical fitness will be lost, and you will have to start all over again. Without regular exercise, the muscles reduce, and fat takes its place (muscles do not become fat, they merely move over to make more room for it if they aren’t used). It is therefore important that you choose a regime that is going to keep you interested in the long term; every year throws up a new ‘fitness fad’, but most people take them up and then discard them after a fortnight. Instead, choose something that you enjoy. If the thought of being instructed on stepping up and down on a plastic board fills you with scorn, then you might try something else – martial arts are always popular, and a physical fitness regime which incorporates some kind of team sport will also help to keep you interested.

Remember: physical activity everyday is the key to fitness, and that is what is important. Improving your physical fitness can provide you with more energy, and will help you to feel more positive about yourself.

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